Whether you are worried about your hair thinning and looking dull, or less glossy as your hormone balance changes do change here are some simple tips that can help:

Bioidentical progesterone for hair loss

When hair starts thinning, which is common at menopause and with non ovulatory periods such as in PCOS, then what can happen is that when progesterone levels fall as a result of lack of ovulation the body responds by increasing its production of the adrenal cortical steroid, androstenedione, an alternative precursor for the production of other adrenal cortical hormones.

Androstenedione conveys some androgenic (male-like-properties) – in this case male pattern hair loss.

If this is what is causing your hair loss, then when progesterone levels are raised by supplementation then the androstenedione level will gradually fall, and normal hair growth can eventually resume. Since hair growth is slow, it may take 4-6 months for the effects to become apparent.

Oily fish for shine

Not to rub on, of course, but fish like salmon, sardines, and mackerel are packed with healthy omega-3 fatty acids. Your body can’t make these healthy fats, so you have to get them from food or supplements.

They help protect you from disease, but your body also needs them to grow hair and keep it shiny and full.

Greek yoghurt to encourage hair growth

It’s packed with protein, the building block of your locks, but in particular Greek yogurt also has an ingredient that helps with blood flow to your scalp and hair growth.

That little ‘extra’ is vitamin B5 (known as pantothenic acid) and may even help against hair thinning and loss.

Spinach to combat brittle hair

Like so many dark green leafy vegetables, spinach is full of amazing nutrients. It has tons of vitamin A, plus iron, beta carotene, folate, and vitamin C.

These work together for a healthy scalp and that means healthy hair. They keep it moisturized so it doesn’t break, and if you are a fan of kale smoothies that is just as good for hair as spinach.

Guava to prevent breakage

This tropical fruit is full of vitamin C and one cup of guava has 377 milligrams of vitamin C. That’s more than four times the minimum daily recommended amount and protects your hair from breaking.

Lean poultry for thicker hair

When you don’t get enough protein, hair growth “rests.” Since it stops and older hairs fall out, you can have hair loss.

To get protein from meat, pick lean options like chicken or turkey, which have less saturated fat than sources like beef and pork.

Sweet potatoes to improve dullness

Have dry hair that’s lost its shine? Sweet potatoes are filled with a good-for-you antioxidant called beta carotene. Your body turns beta carotene into vitamin A.

That helps protect against dry, dull hair and also encourages the glands in your scalp to make an oily fluid called sebum that keeps hair from drying out.

You can also find beta carotene in other orange vegetables like carrots, pumpkin, cantaloupe, and mangoes.

Cinnamon for circulation

Sprinkle this spice on your porridge, toast, and in your coffee. It helps with blood flow, and that’s what brings oxygen and nutrients to your hair follicles to keep them healthy.

Eggs for hair growth

Eggs have plenty of protein and iron and are rich in a B vitamin called biotin that helps hair grow. Not having enough of this vitamin can lead to hair loss, and as a bonus Biotin also helps strengthen brittle fingernails.

Oysters for fullness and to limit hair loss

These are rich in zinc and low levels of tis mineral can lead to hair loss — even in your eyelashes. Cells that build hair rely on zinc to help them work their hardest. You can also find this mineral in beef, crab, lobster, and fortified cereals.